It is not a myth that men can lose weight faster than women.1 The inherent physiological differences between the sexes play a big role when it comes to losing weight, especially in the initial stages.2 Men possess characteristics that may favor greater weight loss as compared to women.3 To understand the reasons behind this, we must consider the sex differences in energy metabolism, hormonal profiles, and behaviors that may contribute to the differences we see in the ability of the sexes to lose weight. Body composition—women have a higher fat percentage Men and women show significant differences in the amount of body fat and lean muscle tissue they carry, with men having more lean tissue and women having greater fat mass.3,4 Lean tissue is more metabolically active than fat; thus more lean tissue contributes to a higher resting metabolic rate.3 This means that in general, men burn more calories than women, even at rest. Higher levels of testosterone in men are largely responsible for the variance in body composition, since testosterone is critical for building and maintaining muscle mass.5 On the other side of things, estrogen also contributes to the gender differences in body composition, namely fat mass.6 From the onset of puberty through to menopause, women maintain a higher percentage of body fat, which was evolutionarily there to support the ability to reproduce.6 Evidence shows that estrogen acts on the liver and adipose tissue, preferentially promoting postprandial conversion of fuel into fat tissue—and which may make fat loss more difficult for women.3Fat distribution—men “appear” to lose more weight Not only is there a difference in the percentage of body fat and lean mass between genders, there is also a difference in the distribution of body fat.2 This relates back to the differing hormonal profiles of men and women and the locations of receptor sites for these hormones.3 For example, estrogen receptors are higher in the subcutaneous tissue in the buttock, hip, and thigh regions in women, which explains why women hold excess fat in these locations.3 Men, on the other hand, have a pattern of central obesity, where the fat tissue is mainly visceral, abdominal fat.2 When weight loss is controlled between the sexes, it has been found that men lose more intra-abdominal fat than women, whereas women lose more subcutaneous fat.7 Fat loss around the abdomen is generally more noticeable, so even if weight loss is similar, it appears that men are losing more weight, even if they are not. Emotional eating—women are more likely to turn to foodAlthough both men and women struggle with overeating, women are more likely to turn to food to cope with stressors than men, which is thought to be due to the greater intensity of expressed emotions by women.8,9 This may present as another challenge for women to lose weight. Women are more likely to report eating in response to emotions like anxiety, anger, frustration, and depression.10 Interestingly, even the stress caused by the desire to be thin and dissatisfaction with body size is positively correlated with emotional eating.11 Women who experience higher levels of emotional stressors have more episodes of binge eating, resulting in weight gain and further impairing self-esteem, adding to the existing emotional strain.8 Since women, in general, are more prone to experiencing more intense emotions, emotional eating may be contributing to the inability to lose weight as easy as a male counterpart.Other contributing factorsBody weight is predominately controlled by diet and physical activity, but there are underlying factors that can also contribute to enhanced weight gain or difficult weight loss.12 For women struggling to lose weight, it may be important to explore some of these other potential factors.Polycystic ovarian syndrome (PCOS)PCOS is one of the most common endocrinopathies affecting 6-18% of reproductive aged women.13Of these women, approximately 50% are overweight or obese, specifically carrying excess weight in the abdominal region.14 Due to the underlying insulin resistance found in most women with PCOS, it can be a challenge to lose weight effectively, even after appropriate dietary and lifestyle changes.15Thyroid disordersThyroid hormones play a critical role in the regulation of body weight through controlling energy expenditure.16 It is well known that thyroid dysfunction, namely hypothyroidism, leads to a lower resting metabolic rate, and weight gain is a primary symptom of the disorder.17 When considering the prevalence of hypothyroidism in men and women, women are 4-6 times more likely to be affected, and the incidence continues to rise.18,19 This means that an underlying thyroid disorder should be considered in a woman who is unable to lose weight. Furthermore, if a thyroid disorder is identified but a woman still has symptoms or is not losing weight, an alternative management strategy may be needed; many patients are underreplaced with levothyroxine therapy or do not receive the expected results.20 Interestingly, it has been found that improving TSH levels are not associated with weight loss; rather it is the free T3 and total T3 that are the most significant predictors associated with the greatest changes in body weight and resting metabolic rate.21 Unfortunately, most practitioners test TSH only. This may suggest that a simple TSH measurement may not be enough in a women struggling to lose weight, and more comprehensive testing may need to be done in a woman with suspected hypothyroidism.Combined hormonal contraceptive useIt is very common for a woman to be using combined hormonal contraceptives, like the pill, vaginal ring, and the patch.22 Although their effects on weight and weight gain is debated, there is some evidence that suggests combined hormonal contraceptives may contribute to weight gain in some women by causing fluid retention and increasing storage of body fat.22 However, weight gain and weight loss are both noted as side effects of hormonal birth control, and not all women are effected.22If a woman is using hormonal contraceptives and is struggling to lose weight, this should be explored as a possible cause.Fluctuations in the menstrual cycleFemale hormones are much more complicated than male hormones; the fluctuations in luteinizing hormone (LH), follicle-stimulating hormone (FSH), estrogen, and progesterone throughout a woman’s menstrual cycle influence her caloric intake, cravings, exercise performance, and ability to build lean muscle mass.23,24 It has been found that in the second half of a woman’s cycle, her luteal phase, women are more likely to have dysregulated eating habits, with an increase in binge-like episodes.23During this half of the cycle, woman also have greater cravings for sweet foods.23 Moreover, these hormonal variations influence the ability of a woman to build lean body mass.24 Prior to ovulation, muscle strength is increased, and this phase of the cycle favors a gain in muscle mass, which contributes to a higher metabolic rate and further weight loss.24 Fluid retention that also can occur at times in the menstrual cycle can create the illusion that a woman is carrying more body fat.25As reviewed, there are many physiological differences between the sexes that contribute to the ability to lose weight. Body composition and fat distribution clearly differ between genders, but one must also consider the effect of emotions, hormonal variances, and certain underlying conditions that may make it more challenging for a woman to lose weight compared to a man. Now, although it is true than men can lose weight faster than women, research shows that after about six months of a weight-loss program, the results even out and become similar between the sexes.2This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Individuals should always consult with their healthcare professional for advice on medical issues.References:

Bronwyn Storoschuk, ND Bronwyn Storoschuk, ND is a board-certified naturopathic doctor trained at the Canadian College of Naturopathic Medicine. Prior to attaining her ND, Dr. Storoschuk completed her Bachelor of Science (Honours) in Kinesiology at Queen’s University in Kingston, Ontario. She currently works in private practice in Toronto, Ontario. One of her practices is located within an integrative fertility clinic, where she provides naturopathic care to individuals undergoing assisted reproductive technology (ART). Dr. Storoschuk integrates evidence-based medicine with the understanding of the body’s natural physiology and innate healing wisdom. She is passionate about empowering women to take control of their hormonal health and has a clinical focus in hormone balance, reproductive health, and fertility.Dr. Storoschuk is a paid consultant and guest writer for Metagenics.

Golden Fusion is a modern take on the centuries-old golden milk recipe that is both great-tasting and convenient. Golden Fusion features CurQFen - a highly bioavailable form of curcumin with fenugreek, along with grass-fed collagen peptides.

What is Golden Milk?Popularized across social media, golden milk is a cross-cultural drink originating in Asian countries and consumed for its anti-inflammatory properties and pungent flavour. Also known as “golden milk latte” or “turmeric tea”, golden milk is made with freshly grated or ground turmeric, a pinch of freshly ground pepper, honey or lemon to taste, and hot water, milk, or dairy alternative. The addition of freshly grated or ground ginger adds extra flavour and additional anti-inflammatory characteristics, with cinnamon, cardamom, cloves and nutmeg rounding out the flavour.

Why Golden Fusion?

More than just turmeric and collagen, Golden Fusion is formulated using high-quality, targeted ingredients.

Curcumin, a major curcuminoid found in turmeric, may beneficially modulate signalling molecules that influence immune function

Offers VERISOL® Bioactive Collagen Peptides® that help support skin and nail health

Combines turmeric with collagen peptides for an innovative twist on traditional golden milk

The Golden Milk: TurmericWhile turmeric is the star of the show with its golden colour and unique flavour, golden milk is a purposefully designed elixir including ingredients that aid in the absorption and delivery of turmeric’s polyphenolic compound, curcumin, the primary curcuminoid found in turmeric. Curcumin is a poorly absorbed compound on its own, but the addition of piperine, the active ingredient in black pepper, increases the absorption by approximately 2,000%. Another well-designed feature of the golden milk beverage involves the use of whole fat milk or added fat (such as coconut milk or oil) to facilitate improved bioavailability of the fat-loving (lipophilic) curcuminoid phenols; leveraging a lipophilic design has been shown to allow for greater bio-accessibility of curcuminoids.How To Enjoy Golden Fusion:Mix one scoop with 150ml of hot water or your favourite milk (cow's, coconut, or almond) for a great-tasting and comforting way to supplement your diet with curcumin and collagen peptides.

Frequently Asked Questions...

What’s the Ancient Secret of Golden Milk?With roots in traditional Chinese and Indian recipes, golden milk dates back thousands of years, and is used within the ancient branch of Indian medicine known as Ayurveda as a nourishing, delicious tonic that supports the mind and body in several ways.The main ingredient in golden milk is turmeric, which gives it a beautiful yellow colour and healing benefits. Traditionally used to impart colour and flavour to Indian curries, the health benefits of turmeric are well-documented and researched. These include anti-inflammatory properties and support of detoxification, as well as the potential to improve cognitive function, blood sugar balance, joint health, and more.

What is the source is of our golden fusion collagen?The source is grass-fed bovine collagen.

What is the type of collagen used?

Primarily type I and type III.

The collagen is hydrolyzed (pre-digested, resulting in bioactive collagen peptides)

Why does Metagenics list “Predominantly Grass-Fed” Collagen Peptides?Grass-Fed designation is often desirable because some experts believe that these cows may deliver greater nutritional benefits. However, labeling grass-fed without qualifying with “predominantly” would be is false and misleading. The majority of cows are not exclusively grass-fed because they often eat other food, such as grain, when weather is bad and there is no grass to eat. Many other companies and suppliers do not disclose this information.We pride ourselves on quality and transparency and will continue to set the standard for clear and accurate labelling.

by Deanna Minich, PhDAs you read through health magazines or blogs, you probably see all kinds of articles or ads promoting the next great miracle product: a detox or cleanse. The influx of products—many of which have no scientific evidence backing their promised efficacy—has led many to think that detox is just a scam or a fad. However, that is not the whole truth.Although some of these products might be ineffectual, there are also many reputable items and programs out there that actually do work. It is these that will withstand the test of time and demonstrate that true metabolic detox is not merely a fad.Not convinced? Read on and find out why you should give it a shot!

We Live in a Toxic WorldThe industrial, chemical, and technological revolutions greatly benefited us in many ways, but they have led to a highly toxic world. Environmental exposure to pollution, chemicals, and other toxins is linked to a variety of noncommunicable diseases,1 including cancer, asthma, neuro-development conditions, obesity, cardiovascular disease, diabetes, and neurodegenerative conditions like Alzheimer’s disease.2Everyone is exposed to a number of toxins through their water, food, air, personal care products, and other elements in the environment. These include:

Heavy metals

Pesticides and herbicides

Pharmaceuticals

Plasticizers

Flame retardants

PCBs (polychlorinated biphenyls)

Solvents

The human body can mitigate these toxins, but there comes a time where there is just too much, tapping out the body’s own resources.

It Requires SupportYour body has its own detoxification process, which in the scientific and medical community is often referred to as bio transformation. There are three steps to this process: bio transformation, conjugation, and elimination.During the first stage, toxic molecules, which might come from the outside world or from metabolites of your own body processes, get molecularity transformed into a different molecule. Sometimes it becomes less toxic, but many times, it actually becomes more toxic! Luckily, the next step mollifies it into a less toxic molecule. In this phase, the molecule combines with another molecule to create something that the body can eliminate. The third step is elimination, which in some discussions on detox is excluded but is just as important as the other two steps. Once your body has transformed the toxic elements into a benign molecule, it must be excreted through your urine, feces, or sweat.All of these processes occur whether you are on a metabolic detox regimen or not, but they often need help! Each phase requires certain vitamins, minerals, antioxidants, and other nutrients. If you have more toxins, then you will need more of these nutrients to handle the increase in the processes while your body tries to remove them from your system.Some people have genetic differences that alter their detoxification pathways. In some instances, it speeds up either stage one or stage two. In others, it slows a stage down. Certain foods, medications, and other factors also might impact the efficacy either positively or negatively. In these instances, you might also require additional support to handle the detoxification process.If two stages are not in sync, problems might arise. If you churn out more toxic molecules from stage one without being able to handle stage two at the same rate, then all of a sudden you have a backup of potentially troublesome molecules in the body. Similarly, if you finish stage two but cannot eliminate the toxins, they might get recycled, causing issues.Good detox programs provide you with the food, nutrients, and herbs that support your body’s own natural detoxification system to ensure it works smoothly, in sync, and at the speed you need.

Nutrients Needed for Metabolic DetoxificationYou want to ensure that you have the nutrients necessary to support the bio transformation and elimination process to get rid of the toxins in your body. You can also incorporate foods known to support the process,6 such as green tea, curcumin, cruciferous vegetables like broccoli, and dandelion. Additionally, you want to support your liver, your kidneys, and your gut, the three systems most heavily involved in detoxification.First and foremost, the process needs energy to undergo the different stages of detox! Phase one requires antioxidant support, since it typically releases a lot of free radicals. Nutrients to ensure you consume to support your phase one include:

B vitamins, especially B2, B3, B6, B9, and B12

Glutathione, the body’s major antioxidant

Protein, especially branched-chain amino acids

Flavonoids

Phospholipids

Vitamins A, C, and E

Selenium

Copper

Zinc

Manganese

Coenzyme Q10

Thiols

Silymarin (found in milk thistle)

Pycnogenol

Many of the molecules needed for conjugation are amino acids, so protein is important to support phase two. Specific nutrients necessary for this phase include:

Glycine

Taurine

Glutamine

N-acetylcysteine

Cysteine

Methionine

B vitamins, especially B6, B9, and B12

Sulfur

Antioxidants and phytonutrients

Don’t forget about getting the toxic metabolites out of your body through supporting your elimination processes. This includes sweating, whether from exercise, saunas, or something else. You also want to ensure you are hydrated and consume plenty of fiber!

Creating a Metabolic Detox DietMany of these nutrients are found in a generally healthy diet made up of primarily plant foods and whole foods. Thus, an essential step in providing your body with these nutrients is replacing calorie-dense foods with little to no nutrition, such as the highly processed foods rampant in the typical Western diet, with nutrient-dense foods, such as fruits, vegetables, whole grains, nuts and seeds, lean protein, and healthy fats. Furthermore, switching to an organic diet has been shown to significantly lower the level of pesticides in the body even in a short period of time.To take it a step further, you want to incorporate a detox diet that emphasises certain foods, nutrients, and herbs known to provide support for the pathways. A good detox diet not only provides you with the nutrients your body needs to process and eliminate the toxins you face every day, but it also should have the nutrients you need for all the other processes your body undertakes, as well as your daily activities!Don’t forget to mitigate your exposure to environmental toxins as much as possible through using air and water filters, consuming organic foods, limiting your plastic use, and more.So, is detox a fad? NO!In the highly toxic environment in which most people live, our body requires support to do its natural practice of eliminating toxins. In fact, it is essential not just to do a metabolic detox or a cleanse as a one-off, but to adopt a detoxifying lifestyle that provides a defence against the toxins to which you will be inevitably exposed.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.References:

​About Deanna MinichGuest blogger Dr. Deanna Minich is an internationally recognized health expert and author with more than 20 years of experience in nutrition, mind-body health, and functional medicine. Dr. Minich holds Master’s and Doctorate degrees in nutrition and has lectured extensively throughout the world on health topics, teaching patients and health professionals about nutrition. She is a Fellow of the American College of Nutrition, a Certified Nutrition Specialist, and a Certified Functional Medicine Practitioner. Currently, Dr. Minich teaches for the Institute for Functional Medicine and for the graduate program in functional medicine at the University of Western States. Her passion is bringing forth a colorful, whole-self approach to nourishment called Whole Detox and bridging the gaps between science, soul, and art in medicine.View all posts by Deanna Minich →

Eat, drink, and be merry—and still feel good on January 1? If you make it a priority, you can enjoy the holidays without sabotaging your health and waistline. All you need are some realistic goals, thoughtful planning, and smart choices. Check out these 10 tips for healthy holiday eating to be ready for an energetic 2019.

Begin with the end in mind.What are your health goals for the holiday season? Envision how you want to look and feel on January 1st. Commit to it. Write it down. Post it. Own it. Research shows that writing down goals significantly increases your chance of meeting a goal.1 However, be realistic that this may not be the ideal time to try to lose weight or start a new exercise program in order to get there.

Have a plan.When you go to a holiday gathering, you likely already make plans for transportation, for childcare, for gifts, etc. So add an eating and drinking plan to the list. Without a plan, you’re more likely to make indiscriminate choices and overindulge. And if you know that you won’t be happy without a piece of your neighbor’s pie, then plan to have it and enjoy it—guilt-free! Just be mindful of how you define a special occasion and favorite treats. Remember, not every event in November and December is a special event.

Don’t skip meals, especially breakfast.Many people routinely skip meals, especially breakfast, in the belief that the missing calories help their waistline.2 But it doesn’t work that way. In fact, people who skip breakfast regularly tend to have a higher body mass index and report more hunger and food cravings throughout the day than those who eat breakfast.3

Go colorful.Eat colorful fruits and vegetables throughout each day. This provides an ongoing supply of phytonutrients, potent plant chemicals that help offset oxidative stress from holiday indulgences. In doing so, they leave your body’s detoxification and immune systems in better shape for the new year.

Plan to drink…plenty of water.Drink up! Enjoy plenty of sparkling or still water before and during holiday events. Besides providing hydration, keeping your skin party-ready, water helps fill you up and occupy your hands. According to a three-month research study, people who drank about 2 cups of water an hour before eating consumed fewer calories, helping them lose 44% more weight than those who didn’t.4 Adding a slice of lemon or lime makes it more festive.

Don’t go hungry.Bolster your holiday eating plans by consuming a light, nutritious snack an hour before your event. For example, have a serving of fruit or a protein-rich food. Yogurt or a healthy salad, in particular, has been show to manage hunger and reduce intake at the next meal.5,6

Portion control: The portion makes the poison.Indeed, holiday eats tend to be calorically dense and heavy on the carbohydrates. So, in addition to using a smaller plate and filling half of it with nonstarchy vegetables, be mindful of portion control. Try the American Institute of Cancer Research’s portion quiz7 to test your portion size smarts. And if you’re making or bringing dessert, cut it into small portions. For example, slice a pie into twelve pieces instead of eight. Your guests can always have seconds if they are so inclined.

Do a buffet drive-by─then go last.Before you even pick up a plate, look at all your options. Then let others help themselves first. It’s easier to restrain yourself if the buffet isn’t quite Instagram-ready.

Skip the deep-fried wontons (and other high-AGE foods) to look better in January.Many holiday foods contain compounds known as advanced glycated end-products, or AGEs. Accumulation of these harmful compounds can affect all of our cells and is linked to the development or worsening of many diseases, such as cardiovascular and Alzheimer’s. In addition, like their acronym, they are associated with premature aging. Specifically in skin cells, AGEs can build up in connective tissue, promoting stiffness and loss of elasticity.8,9 Think wrinkles.So avoid high-AGE foods. These include:

Sugary items such as candy, cookies, cakes, soda, and pastries

Processed foods, including packaged meats and cheese

High-fat (especially red) meats

Deep-fried and broiled foods

Bring the holiday healthiness.Always offer to bring a healthy dish to a gathering. Besides being a helpful guest, you’ll be assured that there is something nourishing you can enjoy. Buy one premade if it will reduce your holiday stress. Be sure to add festive garnishes, such as toasted, chopped nuts or dried cranberries. Ideally, bring a vegetable or fruit-based dish, as nutrient-dense dishes are harder to find at holiday gatherings. Here are some healthy holiday swap ideas.

Mashed potatoes: Mash the potatoes with chicken broth and roasted garlic or garlic powder rather than whole milk and butter. Let guests add butter to their own portions.

Cauliflower mash: In addition to being much healthier than typical mashed potatoes, these can be made in advance and won’t turn into culinary cement. Try the basic recipe, or try dressing it up with a citrus version.

Stuffing: Swap out some of the bread with dried fruits and herbs to make it lighter and phytonutrient-rich. For gluten-free stuffing, consider making cornbread with organic cornmeal.

Cranberry sauce: It’s a condiment, not a dessert. So avoid the high-fructose corn syrup in the canned versions and make your own. This recipe includes citrus and pomegranate to deliver an antioxidant-packed bright color and flavor without relying on a lot of added sugar.

Turkey: True, the darker meat has more fat than the white meat. But whether you pick light or dark meat, remove the skin to save 11 grams of saturated fat per 3 oz. serving, and most holiday servings are bigger than that.

Gravy: Refrigerate, then skim off the hard fat before rewarming, then serving. This habit removes nearly 500 calories of fat per cup.

What’s Eating You?Feeling overly tired, bloated, or achy? When dealing with these often stress-related concerns, there are a few questions you should ask yourself: Am I eating well? Am I getting enough sleep? Do I drink enough water and get enough exercise?A healthy body handles daily stress better while an unhealthy lifestyle and daily stress can contribute to a deeper issue—chronic inflammation.Inflammation is the body’s natural response to fighting off potential health threats, but unhealthy lifestyle choices can stunt the resolution of your immune response. In fact, chronic low-grade inflammation is often related to common chronic illnesses. But here’s the good news: There are a few ways you can help resolve your body’s inflammation response—starting today!

1. Ditch That DietUnfortunately, many of us do not receive our fair share of nutrients from food. You may feel tired and overworked, and rather than taking the time to prepare a healthy, well-balanced meal, you may often resort to convenient inflammatory trigger foods that are lacking in nutrients: refined starches, high-fat and processed red meats, fried foods, dairy, etc. These may cause an activation of the innate immune system and lead to excessive production of pro-inflammatory cytokines.It’s time to break the cycle by incorporating anti-inflammatory foods into your day. A Mediterranean-style diet, for example, typically has a high ratio of monounsaturated fatty acids as compared to saturated fats, and more omega-3 to omega-6 polyunsaturated fatty acids. It’s also rich in fresh fruits, vegetables, legumes, and whole grains, which have shown anti-inflammatory effects in observational and intervention studies.

2. Stay HydratedThis one is obvious. It’s always important to drink enough water throughout the day and ensure you are properly hydrated. Water makes up a large percentage of our bodies to keep all our physiological systems working together smoothly, and it helps flush out toxins and unwanted chemicals we may pick up from the environment.Tip: Bored with plain water? Add in fresh fruit slices to liven up your H2O. Antioxidant-packed green tea is also great for afternoon sipping.​3. Put Stress to RestIn our fast-paced modern culture, you may find yourself working too much and not getting enough rest. The initial stress response can be positive, but when left unchecked, it can lead to chronic stress and become pro-inflammatory. This is when getting extra sleep, practising yoga, or taking on leisurely activities you love can make a world of difference.Catching those Zs at night is especially important because it’s your body’s time to rest and recharge. Lack of sleep can make you feel sluggish, unmotivated, and irritable, which only compounds a stress problem; and increased stress disturbs the quality of your sleep. Research has also linked higher levels of inflammatory proteins to getting fewer hours of sleep at night.In addition to getting proper rest, taking time to move and exercising are helpful stress relievers, as they release “feel-good” endorphins and can reduce your body’s levels of adrenaline and cortisol (stress hormones).​It’s never too late to make positive life changes!Eating a nutrient-rich diet, ensuring proper hydration, and taking time for relaxation, exercise, and healthy sleep habits are some simple ways you can support your body’s best health today.

If you’re trying to maintain a healthy weight, counting sheep may be as important as counting the carbs on your plate or weight repetitions at the gym. Because, while physical activity and a balanced diet are key factors, sleep may be the most overlooked aspect of your weight management plan.

Can you sleep your way to your dream body? Perhaps not. But if you are sleep deprived, more sleep may help you reach your weight goals. Here’s what you need to know about the sleep-weight connection.

Are you sleep deprived? The National Sleep Foundation recommends seven to nine hours of sleep per night for adults 24-64, slightly more for younger adults and a bit less for those older.1 But due to electronic gadget lights, chronic stress, habitual caffeine, shift-work, and many other reasons, few folks get their target rack time. In fact, according to the Centers for Disease Control, insufficient sleep is a public health problem2 with serious concerns for our productivity, safety, and health—including your waistline.

It’s not just when you’re sleep deprived and find yourself battling the bulge, you’re in good company. Studies have found consistency in the sleep-weight connection; sleep deficiency is linked to weight gain. The largest study of its kind involved over 200 participants and simulated a sleep-restricted workweek. It compared the effects of restricting sleep to only four hours per night compared to unrestricted sleep, up to ten hours per night.3 After only five days, the sleep-restricted subjects had gained about 2 pounds. In contrast, the control group, allowed to sleep for up to 10 hours a night, gained virtually no weight.

If sleep restriction can cause you to gain two pounds in just five days, what can happen on the scale long-term?A lot, according to women tracked for 16 years in The Nurses’ Health Study. Women reporting six hours of sleep per night were 12% more likely to gain at least 30 pounds during the study compared to the women who slept seven hours per night. But those women who were even more sleep deprived, reporting no more than five hours per night, were 28% more likely to gain at least 30 pounds during that same period!4 Apparently, with the sleep-weight connection, every hour counts.

How does less sleep = less svelte? There are several underlying factors behind the sleep-weight connection. But a common thread is our own chemistry, which almost seems to revolt when restorative sleep is intentionally or unintentionally withheld. It’s you against them—and it’s not a fair fight.

Getting to know your hunger chemistry. There’s more than your sensation of fullness and stomach-brain communication involved. Rather, when it comes to hunger regulation and sleep, we have several chemical messengers at play. And when it gets complicated between you and the sandman, those messengers are not on your side. So get to know them:

Ghrelin: When ghrelin, known as the “hunger hormone,” is released from the stomach, it sends your brain a “feed me” signal. It signals not only when to eat, but also when to switch from burning calories to storing them as fat. Ghrelin naturally decreases after a meal and remains lower while you sleep, when caloric needs are less. But less sleep means more ghrelin.

Leptin: The opposite of ghrelin, leptin is known as the “satiety hormone,” as it plays a crucial role in appetite and weight control. Released from fat cells, leptin crosses the blood-brain barrier and signals, ‘‘We’re good here. Put the fork down.” It also stimulates fat burning to create energy. Leptin levels naturally increase after a meal and remain elevated while you sleep, until you awaken and your metabolism increases. But less sleep means less leptin. Making things even tricker, sometimes leptin is secreted, but the brain’s not getting its signals. Think boy who cried wolf. This situation, known as “leptin resistance” can mean there is an underlying insulin resistance, a sign of disordered blood sugar metabolism, which puts you at risk for obesity and metabolic syndrome. While research on how to reverse leptin resistance is limited, animal studies show that an unbalanced diet can cause leptin resistance.5 So a dietary approach to reducing the underlying insulin resistance is a logical start.

As you can see, proper balance of ghrelin and leptin is very sleep-dependent. And for the caveman, perhaps these hormones were key to survival during the shorter, sleep-heavy but food-poor days of winter. They also played a part in the ability to capitalise on the longer, lighter sleep and more food-abundant days the rest of the year.Today, our sleep-deprived bodies are prone to having too much ghrelin and not enough leptin. The result is that the body doesn’t feel satiated, thinks it’s hungry, and needs more calories—and squirrels away those calories for the long winter. In short, ghrelin and leptin kept the caveman alive, but they may be making you heavy.

Endocannabinoids: “It’s 1 AM, and I’m craving a salad,” said no one ever. If you’ve ever experienced sleepiness munchies, blame it on endocannabinoids. Sound vaguely familiar? Endocannanbinoids are the endogenous version of the cannabinoids in marijuana—our bodies can generate a very close facsimile of the previously illegally (in some states) induced substance. Endocannabinoids bind to the same receptors in the brain, fat cells, muscles, and elsewhere, causing a similar appetite-inducing effect as cannabis.6 Further, the endocannabinoid system interacts with your dopamine and opioid pathways, driving not just hunger, but according to some studies cravings for high-carb and high-fat.7 You want cookies. Now. Resistance is pretty much futile.

What to do?That depends. There are two main reasons behind sleep deprivation. Either you have a sleep hygiene issue (trouble falling asleep or staying asleep), or you have a scheduling issue, in that your lifestyle is interfering with adequate sleep.

For sleep hygiene issues, the typical recommendations always merit consideration: limiting caffeine, avoiding blue light before bed, creating a cool and dark environment, etc. But, when you have a scheduling challenge, getting adequate sleep requires some lifestyle restructuring. It’s worth the time to re-engineer your schedule to slowly go to bed earlier or rise later to increase your sleep time. But in the meantime, can you catch up on sleep on the weekends?

Weekend catch-up sleep: Is it a real thing?Of course, you can get extra sleep on the weekend. But can it potentially reverse your Monday-Friday sleep deprivation? Perhaps. In a study of over 2,000 people participants, those who slept longer on the weekends, nearly two hours longer on average, had a significantly lower body mass index (BMI) than those who didn’t. Further, it appears that the sleep:BMI relationship was dose-dependent in that every extra hour of weekend catch-up sleep was associated with a significantly lower body mass.8 So catch-up sleep can indeed be a good strategy. That is, if your overall average sleep for the week puts you out of the red and into the black, as in you’ve paid back your sleep debt.

If you have ever experienced hot flashes, night sweats, etc., due to menopause, you are not alone. About 80% of menopausal women suffer from hot flashes, night sweats, sleep disturbances, depression, anxiety, and vaginal dryness,¹ which can significantly affect their quality of life. Menopause is characterised by a decrease in estrogen levels, which triggers these uncomfortable symptoms. Most women report hot flashes to be the most bothersome symptom and the reason for starting hormone therapy.²Symptom Relief OptionsIn addition to lifestyle recommendations, such as following a plant-based diet, increasing physical activity, and minimising smoking and alcohol intake, the addition of hormone replacement therapy (HRT) has been most effective in reducing vasomotor symptoms (hot flashes, night sweats) commonly associated with decreased estrogen levels.²,³*

However, current recommendations from the American Congress of Obstetricians and Gynecologists suggest limiting HRT to the lowest effective dose for the shortest amount of time possible.⁴ As a result, 40-50% of women choose to use practical alternative options, such as plant-derived solutions to address menopause-related symptoms.³ Various plant-derived solutions including phytoestrogens such as isoflavones, lignans, and other Chinese and herbal remedies such as ginseng, black cohosh, etc., have been studied for the relief of menopausal symptoms.*

Plant-Derived SolutionsPhytoestrogens are a group of nonsteroidal plant-derived compounds with estrogen-like properties. The chemical structure contains a phenolic ring that enables them to bind to estrogen receptors in the body.⁵ They bind to both types of estrogen receptors, Erα and Erβ.⁵ However, research suggests that majority of the phytoestrogens have a higher affinity to bind to Erβ as compared to steroidal estrogens.⁵ Therefore, they may exert their actions through different pathways and may potentially induce different beneficial responses.*

There are four classes of phytoestrogens: isoflavones, lignans, coumestans, and stilbenes.⁶

Isoflavones are the most common phytoestrogens derived mainly from soy and its derivatives, with genistein and diadzein being the most abundant and containing the highest estrogenic properties.⁶*

Lignans can be found in flaxseed, wheat, rye, oats, and berries.⁶*

Coumestans are less common and therefore have been less studied. They can be found in clover, alfalfa sprouts, sunflower seeds, and lima beans.⁶*

Stilbenes include resveratrol, the most studied stilbene, which is present in grapes, peanuts, and cranberries.⁶ Siberian rhubarb root also belongs to this group and has been well studied and utilized in Europe since 1993.

​Results from 21 randomized controlled trials (RCTs) examining the association between different phytoestrogens and menopausal symptoms (frequency and duration of hot flashes, vaginal dryness, etc.) included in a meta-analysis concluded that there was an association of overall phytoestrogen use with a decrease in the number of daily hot flashes and in vaginal dryness scores.³ However, the use of phytoestrogens was not associated with significant changes in 24-hour night sweat episodes.³*

In a confirmatory RCT involving 119 perimenopausal women, compared with perimenopausal women receiving placebo, those receiving ERr 731® experienced a median 83% decrease in daily hot flashes over the course of 12 weeks.⁷ Compared to placebo, perimenopausal women who received ERr 731® (the extract found in Estrovera) experienced a decrease in symptoms (as indicated by an average [mean] reduction) of up to 83% in individual Menopause Rating Scale scores.⁸ Clinical benefits of ERr 731® appear to be related to selective binding of Erβ and lack of affinity for Erα.9,10*

Black cohosh is an herb that has a long history of use for the relief of menopausal symptoms, including hot flashes and night sweats. Results from four RCTs examining the association between black cohosh with menopausal symptoms included in a meta-analysis concluded that black cohosh was not associated with changes in the number of hot flashes and night sweats within a 24-hour period.³ Therefore, although black cohosh is a popular herbal remedy to address menopausal symptoms, research has shown no significant association between black cohosh supplementation and relief in menopausal symptoms.³*

Other herbs: There aren’t many studies conducted on the associations of Chinese and non-Chinese medicinal herbs with menopausal symptoms. The few RCTs conducted on the various herbs were not consistent and in general didn’t show any association with symptom relief.³*

Although many RCTs have been conducted on phytoestrogens and herbal remedies in relation to menopausal symptom relief, further studies are needed to determine potential long-term adverse health effects.*

Next StepsUse of HRT needs to be evaluated carefully, and the clinician should assess the risks and benefits associated with prescribing HRT for each individual woman based on her symptoms and personal and family medical history. For women who choose to avoid or have contraindications to HRT, plant-derived therapies in conjunction with a patient-centered approach may potentially provide an alternative in relieving certain symptoms associated with menopause. To determine the best options, patients should always consult with their healthcare provider.​*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.References:

Vollmer G, et al. Treatment of menopausal symptoms by an extract from the roots of rhapontic rhubarb: the role of estrogen receptors. Chin Med. 2010; 5:7